High-Intensity Sprint Workout

A workout designed to improve cardiovascular fitness, boost metabolism, and enhance overall athletic performance.

# Benefits:

• Increased anaerobic capacity
• Improved fat burning
• Enhanced muscle power and explosiveness
• Stimulation of growth hormone production

Subscribe to the long game to get the best well-being information—no noise.

# Featured Guest: Dr. Vonda Wright

Today's featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

# Episode Highlights:

• How bones & muscles communicate
• Assessing bone & muscle health
• Measuring joint health
• Assessing VO2 max
• Lifestyle activities that harm bone & joint health
• Impact of surfaces on bone health
• Strength training for women as they age
• Why weight machines aren't preferred
• Splitting up workouts effectively
• Cardio for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

# Related Videos:

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

# Feedback

We want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

# About mindbodygreen

One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

# Our values:

• Science & Research
• Committed to the whole you
• Quality Sourced

Check us out here

# Follow us on Social - @mindbodygreen

• Instagram
• Facebook
• Twitter
• Pinterest

Exercise for Longevity and Health

Engage in a well-rounded exercise routine that combines cardiovascular exercise, strength training, and flexibility work to support longevity and overall health.

Benefits include:

• Improved cardiovascular health
• Increased muscle mass and bone density
• Enhanced flexibility and mobility

# The Challenge of Extending Healthspan

While medical science has made significant progress in treating infectious diseases, injuries, and managing chronic conditions, the number of years we remain healthy and vibrant (healthspan) has not significantly increased in the past century.

It's time we took matters into our own hands.

# Video Chapters

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

# Social Media

• Facebook
• Instagram
• Twitter

# Affiliate Links

• Whoop (Free Month)
• Renue By Science (Discount Code: LANCE10)
• DoNotAge (Discount Code: LANCE)
  • Annual Subscription
• Perfect Amino (Discount Code: HITCH10)

Comprehensive Cardio Routine: Zone 2 and VO2 Max Training

This routine combines Zone 2 training for aerobic base building with VO2 Max intervals for peak cardiovascular fitness, following Peter Attia's precise protocol. The session adheres to the 80/20 principle, dedicating most of the time to Zone 2 work with a shorter, intense VO2 Max component.

# Benefits:

• Improved overall cardiovascular fitness
• Enhanced endurance and stamina
• Increased VO2 Max (maximal oxygen uptake)
• Better fat burning efficiency
• Improved recovery between high-intensity efforts

# Key Topics Discussed:

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

# Resources:

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

# About Peter Attia and The Drive Podcast

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics from physical to cognitive and emotional health. With over 60 million episodes downloaded, it features discussions on exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to patients, aiming to lengthen lifespan and improve healthspan.

# Learn more and connect:

• Website
• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should not disregard or delay obtaining medical advice for any condition. For a full list of registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

A Comprehensive Longevity Plan

# Introduction

In this video, I reveal my personal longevity plan for March 2022. I'll share details about:

• My diet
• Exercise routine
• Supplements
• Other interventions

I'll also discuss some interesting interventions I'm considering for the future.

# Table of Contents

1. Testing, Monitoring, & Tracking: 02:35
2. The Longevity Plan Structure: 04:35
3. The Fundamentals: Diet: 08:10
4. The Fundamentals: Supplements: 11:24
5. The Fundamentals: Exercise: 12:35
6. Interventions: 16:05

# Detailed Information

# Testing, Monitoring, & Tracking

• Video 1
• Video 2

# The Longevity Plan Structure

(No additional links provided)

# The Fundamentals: Diet

# Nutrition

• Video 1
• Video 2
• Video 3

# Fasting

• Video 1
• Video 2
• Video 3
• Video 4

# The Fundamentals: Supplements

• Video

# The Fundamentals: Exercise

• Video 1
• Video 2
• Video 3
• Video 4

# The Fundamentals: Sleep

• Video

# Interventions

# Senescent Cells & Senolytics

• Video 1
• Video 2
• Video 3
• Video 4
• Video 5

# Sirtuins & NAD+

• Video 1
• Video 2
• Video 3
• Video 4
• Video 5

# AMPK & mTOR pathways

• Video 1
• Video 2
• Video 3
• Video 4

# Spermidine

• Video

# Metformin & Berberine

• Video 1
• Video 2

# Rapamycin

• Video

# Stem Cell Therapy

• Video

# Social Media Links

• Facebook
• Instagram
• Twitter

# Affiliate Links

# Alive By Science

• Discount code: LANCE10
• Products

# DoNotAge

• Discount code: LANCE
• Annual Subscription
• Products

# Perfect Amino

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Low-Intensity Steady-State Cardio: Benefits and Expert Insights

# Benefits of Low-Intensity Steady-State Cardio:

• Enhanced fat burning
• Improved cardiovascular endurance
• Increased mitochondrial function
• Reduced risk of heart disease

Subscribe to the long game to get the best well-being information—no noise.

# Featured Guest: Vonda Wright, M.D., M.S.

Dr. Wright is a double-board-certified orthopedic surgeon who believes, "There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

# Episode Highlights:

• How bones and muscles communicate
• Assessing bone, muscle, and joint health
• Measuring VO2 max
• Lifestyle activities that impact bone and joint health
• The effect of surfaces on bone health
• Strength training for women as they age
• Cardio recommendations for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

# Related Videos:

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

# About mindbodygreen:

mindbodygreen offers a 360-degree approach to wellness, integrating mental, physical, spiritual, emotional, and environmental aspects of well-being.

# Our Values:

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit us at mindbodygreen.com

# Follow us on Social Media:

• Instagram: @mindbodygreen
• Facebook: @mindbodygreen
• Twitter: @mindbodygreen
• Pinterest: @mindbodygreen

For feedback or questions, contact us at: podcast@mindbodygreen.com

Combine Zone 2 and Zone 5 (low and high intensity aerobic) training to boost gains, and skip doing a separate Zone 5 session each week!

Zone 2 Cardio and Stability Training

This routine, as prescribed by Peter Attia, focuses on building aerobic capacity and improving overall stability and movement quality.

# Benefits:

• Improved cardiovascular endurance
• Enhanced fat burning capacity
• Increased mitochondrial efficiency
• Better overall body stability and balance

# Key Points:

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

# Resources:

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

# About The Peter Attia Drive:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

# About Peter Attia:

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to lengthen patients' lifespans and improve their healthspans.

# Connect with Peter:

• Website
• Facebook
• Twitter
• Instagram

# Subscribe to The Drive:

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any medical conditions. For full disclosures and terms of use, visit Peter Attia's website.

Endurance Training Routine Based on Evolutionary Patterns

This routine focuses on building slow-twitch muscle fibers through long-duration, lower-intensity activities.

# Benefits:

• Enhanced endurance capacity
• Improved cardiovascular health
• Development of slow-twitch muscle fibers

Longevity Weekly Newsletter

A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.

# Headlines in Brief:

• Launch of Isomorphic Labs
• Bioviva's clinical trial results

# Topics Discussed:

1. The Genetics of Human Performance (01:28)
2. Reducing Aging and Compressing Morbidity with Alphaketogluterate with Dr. Brian Kennedy (04:19)
3. Does Skipping Breakfast Really Shorten Your Life? (06:20)

CreGAAtine: A New, More Effective Form of Creatine

# Overview

CreGAAtine is a new form of creatine that is claimed to be 8 times more effective than the original form. This information comes from an interview with Lucas Aoun, a YouTuber from Australia who runs the "Boost Your Biology" channel.

# Benefits of CreGAAtine

• Supports cardiovascular health
• Promotes AMPK activation
• Complements creatine supplementation for overall health and longevity

# Where to Find CreGAAtine

Official Website

# About the Interview

This video is the last in a series of interviews with Lucas Aoun. It covers:

• Benefits of CreGAAtine
• Dosing information
• Cost analysis

# Boost Your Biology

• YouTube: @boostyourbiology

# Lance Hitchings' Links

# Website and Courses

• Official Website
• "The Longevity Guide" Online Course
• Longevity Coaching

# Social Media

• YouTube: @lancehitchings
• Facebook: @lancehitchings
• Instagram: @lancehitchings
• X (Formerly Twitter): @LanceHitchings
• LinkedIn: @lancehitchings
• Patreon: @lancehitchings

# Affiliate Links

• Trudiagnostic (Discount code: LANCE): Website
• Renue By Science (Discount code: LANCE10): Product Links
• DoNotAge (Discount code: LANCE):
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10): Website
• Whoop (Free month): Join Here

# Scientific Studies on CreGAAtine

1. Study 1
2. Study 2
3. Study 3
4. Study 4
5. Study 5

Zone 5 (high-intensity aerobic) training 1 x per week to build aerobic capacity